Save Your Knees!
Calf Stretch
Your knees have carried you through years of walking, dancing, stair climbing, and more. The downside to all that action? You may have worn down the cartilage needed for smooth, painless movement. Nearly a quarter of women over age 60 say they frequently have knee pain, according to a survey by the Johns Hopkins School of Medicine. But you can protect your knees and help prevent discomfort by developing muscle strength, stability, and range of motion. This easy 10-minute plan was designed by Mike Robertson, an Indianapolis-based personal trainer who lectures on knee biomechanics. Tack it onto the end of your regular workout, or do it alone. Aim to complete these four gentle but effective moves twice a week for at least 12 weeks. And don't be surprised if you get more spring in your step — and even the urge to jump and jog!
Workout at a Glance
What you need: 3- to 5-pound dumbbells, a resistance band, and a fitness bench (the bottom step on a flight of stairs also works)
How to do it: Do 1 to 3 sets of each exercise. (The routine takes 10 to 20 minutes, depending how many sets you choose.) If you want to warm up, march in place for 3 to 5 minutes.
Prevent injury: If you've previously injured your knees or if you experience knee pain during daily activity, consult your doctor or a specialist before performing these exercises.
Side-lying clam
Strengthens the gluteus medius — the hip muscles used when you move legs sideways
Lie on left side with knees slightly bent, heels together. Rest head on left arm and look straight ahead. Hold a 3- to 5-pound weight on outside of right thigh.
Keeping feet together and abs tight, squeeze butt and raise top leg (knee pointing up) as high as possible without rocking body as you lift. Keep butt tight as you lower leg to starting position; repeat. Complete 1 set of 15 reps before switching legs.
Step ups.
Works the quads and hamstrings to stabilize and support the knee
Stand behind a sturdy bench or step (6 to 12 inches high) and place right foot flat on top of it, making sure heel is not hanging off edge. For a greater challenge, hold a 5-pound weight in each hand or raise height of step.
Shift weight to right foot and raise body; touch toe of left foot to top of step. Hold for 1 to 5 seconds, keeping most of body weight on right leg. Lower left foot and lightly tap floor; repeat. Complete 8 to 12 reps for 1 set, then switch legs.
The bridge
Works the glutes — the butt muscles that keep knees aligned properly
Lie on back with knees bent, feet hip-width apart and flat on floor. Rest arms at sides.
Squeeze butt and slowly raise hips and back off floor in one smooth motion. Lower slowly and repeat. Do 15 reps for 1 set.
Leg stretch
Keeps hamstrings and calf muscles flexible to maintain good range of motion
Lie on back with knees bent, feet flat on floor.
Extend left leg and loop a band, towel, or belt around bottom of left foot, holding ends of band in each hand. Use band to pull leg toward chest, aiming to get foot directly above hips to stretch back of thigh. Keeping leg straight without locking knee, flex foot and pull down on band to point toes toward floor and stretch calf. Hold stretch for 10 to 30 seconds. If you feel any pain, decrease the intensity of the stretch by bending knee or relaxing foot slightly. Lower and repeat. Do 3 to 5 reps, then switch legs.
3 Healthy Knee Tips
1. Use cardio to fight pain
A study of 176 women with no history of knee problems found that those who got their heart rate up for 20 minutes at least once every 2 weeks had more joint-cushioning cartilage than women who were sedentary.
2. Consider taking a supplement
In a 2001 study, women who took 1,500 mg of glucosamine daily for 3 years showed no wear and tear in the knee, while women who didn't take the pills had significant damage. However, recent research found that people who took glucosamine, chondroitin sulfate, or both daily for 6 months reported the same amount of pain as those who didn't pop pills. Still interested? The supplements are generally considered safe.
3. Eat your veggies
People with higher levels of vitamin K (in peas and broccoli) had fewer osteoarthritis symptoms than people who were deficient, found research from Boston University School of Medicine.
3 Moves to Strengthen Your Ankles
Avoid injury by keeping your muscles strong
Your risk of ankle sprains increases with age, but you can help prevent them. To strengthen the supporting muscles, try these exercises from Jayne Snyder, DPT, a former vice president of the American Physical Therapy Association. Do each 3 times a week.
1. The Crane: Sit in chair with 5 rolled socks in front of you. With toes of right foot, pick up socks one by one, and move 12 inches to create new pile. Switch feet.
2. The Inchworm: Still sitting, spread towel lengthwise on floor. Starting with end closest to you, use toes to slowly scrunch towel, like an accordion. Do twice with each foot.
3. Balance Beam: Stand one-legged on folded towel for 30 seconds, feeling muscles in lower leg and ankle working to stabilize body. Do 3 times on each foot. For more of a challenge, close eyes.
leg exercise
Get Legs Like a Dancer's
"How can I make my lower body toned and lean?"
By Denise Austin , Denise Austin is the author of several books including Sculpt Your Body with Balls and Bands and the host of two Lifetime Television fitness programs.
Take a few tips from the women who have some of the most beautiful legs in the world: dancers. For really defined, shapely legs, you have to work your lower body muscles (the hips, buttocks, and thighs) from every angle with strong, concentrated moves.
The rond de jambe, back raise, and passé do just that. They focus on those lower body muscle groups by reshaping your hips, defining your buns and thighs, and fighting cellulite. Strengthening the inside and outside of your thighs, as well as the front and back, will make you quicker on the tennis court. And you'll walk with more grace and ease.
Rond de Jambe
Stand straight with your legs together, toes pointing out to the sides. Place your right hand on a chair back for support, and your left arm out for balance. Shift your weight to your right foot, and lift your left foot, pointing your toes and sweeping your leg out in front of you.
Without pausing or touching the floor, sweep your left leg out to the side. Focus on tightening your thigh and buttocks, and don't move your upper body.
Continue in an arc until your left leg is behind you, as if drawing a semicircle with your toes. Return to the starting position. Complete a full set, then repeat with your right leg.
Back Raise
Stand straight with your feet pointing out to the sides. Place your left hand on a chair back for support, and your right arm in front of you for balance. Bend your right leg so your knee is pointing out to the side and your foot is by your left knee (or calf if that's too difficult).
Allow your left leg to bend slightly for better support. Keeping your right leg bent, raise it behind you as far as comfortably possible, then slowly lower. Don't arch your back. Complete a full set, then switch legs.
Passi
Stand straight with your legs together, toes pointing out to the sides. Place your left hand on a chair back for support, and your right arm out for balance. Bend your right leg so your knee is pointing to the side and your foot is by your left knee (or calf if that's too difficult).
Pressing through your buttocks and right thigh, extend your right leg in front of you. Keep your upper body stationary; only your leg and hip should be moving.
Keeping your leg lifted, bend your right knee, bring your right foot back past your left leg, and extend your right leg behind you. Don't arch your back. That is one repetition. Complete a full set (kicking forward and back without touching the floor), then switch sides.
Walk Yourself Fit Tips: 4 Moves to Beat Foot Pain Workout Video
Keep your feet moving better
By Einav Keet
Foot pain can be a quick route back to the couch. Don’t let foot pain stop you from getting a great workout. In this 2-minute video, you’ll learn how to how to avoid foot pain by stretching and strengthening the muscles in your feet and legs. Join Prevention fitness expert Chris Freytag and learn how to prevent and treat foot pain in Walk Yourself Fit Tips: 4 Moves to Beat Foot Pain.
Begin by sitting in a chair with your bare feet on the floor for a move called towel scrunches. Place a medium-size towel in front of your feet, and scrunch your toes to pull the towel inch by inch into the arches of your feet. Do this move one to three times daily to strengthen the entire foot. Next, try a move called taps. Stay seated and curl your toes up, making sure your ankles don’t roll. Lift your toes as high as possible as you keep your heels on the floor. Return the balls of your felt to the floor and lower your toes. Strengthen your toes, arches, and foot muscles by repeating this move 25 to 50 times a day. Next, try the alphabet. Stay seated and lift one foot into the air, then use your big toe like a paintbrush to draw each letter of the alphabet in the air. Do the whole alphabet once a day with each foot to reduce your risk of developing shin splints. Finally, relieve heel, ankle, and calf pain and tightness with the leg stretch. Stand with one foot about 2 feet behind the other, toes pointed forward, as you bend the front knee. Keep your back leg straight and press the heel into the floor. Hold this position for 10 seconds, then bend your back knee slightly for a stretch in your heel. Switch sides and do this move twice daily and five times per leg.
Your knees have carried you through years of walking, dancing, stair climbing, and more. The downside to all that action? You may have worn down the cartilage needed for smooth, painless movement. Nearly a quarter of women over age 60 say they frequently have knee pain, according to a survey by the Johns Hopkins School of Medicine. But you can protect your knees and help prevent discomfort by developing muscle strength, stability, and range of motion. This easy 10-minute plan was designed by Mike Robertson, an Indianapolis-based personal trainer who lectures on knee biomechanics. Tack it onto the end of your regular workout, or do it alone. Aim to complete these four gentle but effective moves twice a week for at least 12 weeks. And don't be surprised if you get more spring in your step — and even the urge to jump and jog!
Workout at a Glance
What you need: 3- to 5-pound dumbbells, a resistance band, and a fitness bench (the bottom step on a flight of stairs also works)
How to do it: Do 1 to 3 sets of each exercise. (The routine takes 10 to 20 minutes, depending how many sets you choose.) If you want to warm up, march in place for 3 to 5 minutes.
Prevent injury: If you've previously injured your knees or if you experience knee pain during daily activity, consult your doctor or a specialist before performing these exercises.
Side-lying clam
Strengthens the gluteus medius — the hip muscles used when you move legs sideways
Lie on left side with knees slightly bent, heels together. Rest head on left arm and look straight ahead. Hold a 3- to 5-pound weight on outside of right thigh.
Keeping feet together and abs tight, squeeze butt and raise top leg (knee pointing up) as high as possible without rocking body as you lift. Keep butt tight as you lower leg to starting position; repeat. Complete 1 set of 15 reps before switching legs.
Step ups.
Works the quads and hamstrings to stabilize and support the knee
Stand behind a sturdy bench or step (6 to 12 inches high) and place right foot flat on top of it, making sure heel is not hanging off edge. For a greater challenge, hold a 5-pound weight in each hand or raise height of step.
Shift weight to right foot and raise body; touch toe of left foot to top of step. Hold for 1 to 5 seconds, keeping most of body weight on right leg. Lower left foot and lightly tap floor; repeat. Complete 8 to 12 reps for 1 set, then switch legs.
The bridge
Works the glutes — the butt muscles that keep knees aligned properly
Lie on back with knees bent, feet hip-width apart and flat on floor. Rest arms at sides.
Squeeze butt and slowly raise hips and back off floor in one smooth motion. Lower slowly and repeat. Do 15 reps for 1 set.
Leg stretch
Keeps hamstrings and calf muscles flexible to maintain good range of motion
Lie on back with knees bent, feet flat on floor.
Extend left leg and loop a band, towel, or belt around bottom of left foot, holding ends of band in each hand. Use band to pull leg toward chest, aiming to get foot directly above hips to stretch back of thigh. Keeping leg straight without locking knee, flex foot and pull down on band to point toes toward floor and stretch calf. Hold stretch for 10 to 30 seconds. If you feel any pain, decrease the intensity of the stretch by bending knee or relaxing foot slightly. Lower and repeat. Do 3 to 5 reps, then switch legs.
3 Healthy Knee Tips
1. Use cardio to fight pain
A study of 176 women with no history of knee problems found that those who got their heart rate up for 20 minutes at least once every 2 weeks had more joint-cushioning cartilage than women who were sedentary.
2. Consider taking a supplement
In a 2001 study, women who took 1,500 mg of glucosamine daily for 3 years showed no wear and tear in the knee, while women who didn't take the pills had significant damage. However, recent research found that people who took glucosamine, chondroitin sulfate, or both daily for 6 months reported the same amount of pain as those who didn't pop pills. Still interested? The supplements are generally considered safe.
3. Eat your veggies
People with higher levels of vitamin K (in peas and broccoli) had fewer osteoarthritis symptoms than people who were deficient, found research from Boston University School of Medicine.
3 Moves to Strengthen Your Ankles
Avoid injury by keeping your muscles strong
Your risk of ankle sprains increases with age, but you can help prevent them. To strengthen the supporting muscles, try these exercises from Jayne Snyder, DPT, a former vice president of the American Physical Therapy Association. Do each 3 times a week.
1. The Crane: Sit in chair with 5 rolled socks in front of you. With toes of right foot, pick up socks one by one, and move 12 inches to create new pile. Switch feet.
2. The Inchworm: Still sitting, spread towel lengthwise on floor. Starting with end closest to you, use toes to slowly scrunch towel, like an accordion. Do twice with each foot.
3. Balance Beam: Stand one-legged on folded towel for 30 seconds, feeling muscles in lower leg and ankle working to stabilize body. Do 3 times on each foot. For more of a challenge, close eyes.
leg exercise
Get Legs Like a Dancer's
"How can I make my lower body toned and lean?"
By Denise Austin , Denise Austin is the author of several books including Sculpt Your Body with Balls and Bands and the host of two Lifetime Television fitness programs.
Take a few tips from the women who have some of the most beautiful legs in the world: dancers. For really defined, shapely legs, you have to work your lower body muscles (the hips, buttocks, and thighs) from every angle with strong, concentrated moves.
The rond de jambe, back raise, and passé do just that. They focus on those lower body muscle groups by reshaping your hips, defining your buns and thighs, and fighting cellulite. Strengthening the inside and outside of your thighs, as well as the front and back, will make you quicker on the tennis court. And you'll walk with more grace and ease.
Rond de Jambe
Stand straight with your legs together, toes pointing out to the sides. Place your right hand on a chair back for support, and your left arm out for balance. Shift your weight to your right foot, and lift your left foot, pointing your toes and sweeping your leg out in front of you.
Without pausing or touching the floor, sweep your left leg out to the side. Focus on tightening your thigh and buttocks, and don't move your upper body.
Continue in an arc until your left leg is behind you, as if drawing a semicircle with your toes. Return to the starting position. Complete a full set, then repeat with your right leg.
Back Raise
Stand straight with your feet pointing out to the sides. Place your left hand on a chair back for support, and your right arm in front of you for balance. Bend your right leg so your knee is pointing out to the side and your foot is by your left knee (or calf if that's too difficult).
Allow your left leg to bend slightly for better support. Keeping your right leg bent, raise it behind you as far as comfortably possible, then slowly lower. Don't arch your back. Complete a full set, then switch legs.
Passi
Stand straight with your legs together, toes pointing out to the sides. Place your left hand on a chair back for support, and your right arm out for balance. Bend your right leg so your knee is pointing to the side and your foot is by your left knee (or calf if that's too difficult).
Pressing through your buttocks and right thigh, extend your right leg in front of you. Keep your upper body stationary; only your leg and hip should be moving.
Keeping your leg lifted, bend your right knee, bring your right foot back past your left leg, and extend your right leg behind you. Don't arch your back. That is one repetition. Complete a full set (kicking forward and back without touching the floor), then switch sides.
Walk Yourself Fit Tips: 4 Moves to Beat Foot Pain Workout Video
Keep your feet moving better
By Einav Keet
Foot pain can be a quick route back to the couch. Don’t let foot pain stop you from getting a great workout. In this 2-minute video, you’ll learn how to how to avoid foot pain by stretching and strengthening the muscles in your feet and legs. Join Prevention fitness expert Chris Freytag and learn how to prevent and treat foot pain in Walk Yourself Fit Tips: 4 Moves to Beat Foot Pain.
Begin by sitting in a chair with your bare feet on the floor for a move called towel scrunches. Place a medium-size towel in front of your feet, and scrunch your toes to pull the towel inch by inch into the arches of your feet. Do this move one to three times daily to strengthen the entire foot. Next, try a move called taps. Stay seated and curl your toes up, making sure your ankles don’t roll. Lift your toes as high as possible as you keep your heels on the floor. Return the balls of your felt to the floor and lower your toes. Strengthen your toes, arches, and foot muscles by repeating this move 25 to 50 times a day. Next, try the alphabet. Stay seated and lift one foot into the air, then use your big toe like a paintbrush to draw each letter of the alphabet in the air. Do the whole alphabet once a day with each foot to reduce your risk of developing shin splints. Finally, relieve heel, ankle, and calf pain and tightness with the leg stretch. Stand with one foot about 2 feet behind the other, toes pointed forward, as you bend the front knee. Keep your back leg straight and press the heel into the floor. Hold this position for 10 seconds, then bend your back knee slightly for a stretch in your heel. Switch sides and do this move twice daily and five times per leg.
